Name: Playbook - Carissa Wong - W4/D2 Shoulders & core
Uploaded: 2023-07-18T03:32:15.389Z
Duration: 45 min
Description: W4/D2 Shoulders & core

This shoulder opener circuit will open your shoulders and build heat in your core to support you in your backbends.

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body

Arm extension

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Reach armpits side to side to stretch side body

Arm extension with side bends

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Squeeze shoulder blades together 
Push chest forward
Reach arms behind the ears
Pull palms to the back

Full arm extension

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward

Seated shoulder squeeze

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward
Lean forward and bring forehead to floor/knees
Keep pulling hands away from body

Seated shoulder squeeze (forward fold)

Lie down flat facing ground
Reach one hand above head (palm facing down)
Slide other hand under the arm, across to the other side (palm facing up)
Press shoulders down to floor 
Repeat on other side

Prone shoulder stretch

Lie face-down on floor
Reach one hand out to the side (palm facing down)
Place other hand in front of chest to push your body up to face the side
Bend one knee and place it behind other leg
Bend other knee = deeper stretch 
Twist hips more = deeper stretch
Reach other hand up/back = deeper stretch 
Repeat on other side

Supine shoulder stretch

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor

Puppy pose

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor
Bend elbows and lift hands towards ceiling

Puppy pose (bent elbows)

Hand beside head (fingers facing toes)
Bend knees and place feet hip width apart
Engage core, glutes, legs, and arms to push up
Lift chest and lower belly up
Rock body back and forth to open shoulders

Wheel pose rocks

This is a circuit that focuses on lower core strength. You can do this alongside a workout or on its own.

Press lower back into the floor
Lower legs only as far as you can control

Leg lifts

Lift lower back off the floor
Reach toes straight up to the ceiling
Try not to bring legs towards face

Hip raises

Reach arms behind ears
Push chest forward and up 
Look in the direction your chest is facing
Lift legs and thighs up
Engage glutes and low back

Superman holds

Lower core circuit

Build strength in your lower back to support your core and movements.

Rest upper body on floor
Lift legs and thighs up
Engage glutes and low back

Half superman lifts (lower body)

Half superman hold (lower body)

Press legs and feet into floor
Reach arms behind ears
Push chest forward and up 
Look in the direction your chest is facing
Engage glutes and low back

Half superman lifts (upper body)

Press legs and feet into floor
Reach arms behind ears
Push chest forward and up 
Engage glutes and low back

Half superman hold (upper body)

Lower back circuit

W4/D2 Shoulders & core

It gets easier, you really have to be patient and relax

Joshua

I missed doing backbends. Tahnk you for this 🤍

Janelle

Loves it!! This is my first time 😵‍💫🤭

Jannah

W1/D1 Backbend practice

Denise

W1/D2 Lower core strength

The feeling of your body opening up is a unbelievable feeling

W1/D3 Shoulder opener workout

The more I do this routine the more my feels good 👍 it's worth it

W2/D1 Hips & hip flexors

Didn't realize how weak my back muscles are lol now I know

I didn’t think I could complete to the end of this but I pushed through and I feel great 🤩🤩

W4/D2 Shoulders & core

More workouts from Carissa Wong